10/29/2019
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
Mobility
Get Ready
2 RDS
5 Romanian deadlift
5 clean
5 front squat
5 push press
5 back squat
Metcon
Big Clean Complex (Weight)
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
**One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
POST WOD
Metcon (Time)
21 Cal Row
15 Cal Bike
9 DU
